W.O.D. 5.28.12

To all those who have served. Especially those that paid the ultimate price...Thank you.

Memorial Day "Olympic bar-PVC Mile"

With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M

OR

With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50

Run 400M

Coaches notes:

Team size will be selected by the coach depending on the amount of athletes in the class.

Compare to (8.20.10) or (5.26.09)

Memorial Day Notes:
10:00AM class ONLY today! Friends and Family are welcome.
 
We are hosting a "stink and drink" after the WOD at 11:00AM to wish Danny a proper farewell!

Quote:
"If you tell a true story, you can't be wrong."
-Jack Kerouac

Photos:

Results: